Are you wondering if it's too late to start being more active? You might worry about safety, or you might feel lost about how to begin after being inactive. Here's the truth: it's never too late to start moving, and your body will thank you for it.

Keep reading to learn about why physical activity matters and how to add it to your routine.

Why is physical activity important for seniors?

Physical activity for seniors is any movement that gets your body working. Physical activity also captures intentional movement like exercise, where the goal may be to improve health or engage in a sport. It includes everything from household chores to playing with your grandkids. Staying active as we age helps us manage our health and stay independent.

How does physical activity improve physical health?

Heart health

Regular movement strengthens your heart. It helps it pump blood more efficiently throughout your body. This reduces your risk of heart disease, stroke, and high blood pressure.

Bone health

Your bones get stronger with regular activity. Weight-bearing exercises, like walking and dancing, put weight on your skeleton. This helps to slow bone loss and build bone strength.

Exercise is especially important for preventing osteoporosis and fractures. 

Muscle strength

Sarcopenia, or age-related muscle loss, is a universal part of aging. One of the best ways to combat muscle loss is through physical activity. This helps you maintain the strength you need for daily activities.

Joint health

Some think otherwise, but exercise can help ease arthritis pain and stiffness. It helps with joint mobility and helps to strengthen the muscles that support our joints.

Balance

Regular exercise boosts your balance, coordination, and strength. These are key factors in preventing falls. Engaging in activities that test your balance, like Tai Chi, can lower your chances of falling.

How does physical activity improve mental health?

The mental health benefits of exercise are as important as the physical ones. Regular movement acts as a natural antidepressant. It releases feel-good chemicals in your brain called endorphins. If you're feeling down or dealing with depression, physical activity can help.

Seniors often feel more energetic and involved in their daily lives when they stay active. Exercise can reduce anxiety and stress. It provides a healthy way to cope with life's challenges.

Brain health

Research shows that aerobic activity can slow cognitive decline. It may also boost memory function. Moving your body increases blood flow to your brain. It also helps with coordination. This can protect against dementia and keep your thinking skills sharp. Learn more about brain health for seniors.

Social connection

You can connect with others through physical activity, whether it’s a group exercise class or a walk with a friend. This helps combat loneliness and isolation, which can impact both mental and physical health as we age.

How often should seniors exercise?

You don't need to work out every single day to see great results. In fact, some forms of exercise are most beneficial when taken more than 24 hours to recover in between sessions. The key is being consistent with physical activity for seniors. Most experts say to aim for 5-7 days per week of exercise. But here's the good news: this doesn't mean you have to hit the gym daily, and it doesn’t mean you should do the same thing 5-7 times each week.

Physical activity includes a lot more than you realize. It covers daily tasks like walking and playing with grandkids. These activities add up and help keep your body strong.

The magic happens when you move most days of the week. Your body works best with steady activity. One intense workout, followed by days of sitting, isn’t as beneficial.

How hard should I be working during physical activity?

There are several ways to gauge your effort level. If you’re starting a new routine, determining the right intensity of your efforts can help you exercise safely and achieve your goals. For example, you can decide which days you want to work harder or which days you prefer to do gentler movements. 

Explore different exercise intensities

There are many ways to figure out what moderate or vigorous activity means for you. You don't need to overthink which method to use: choose whichever feels best for you.

Rating of Perceived Exertion (RPE)

The Rating of Perceived Exertion (RPE) scale is rated 1-10, where 1 is complete rest and 10 is maximum effort. For moderate-intensity exercise, aim for 4-6 out of 10. For vigorous exercise, aim for 7-8 out of 10.

Heart rate monitoring

If you wear a heart rate monitor, this can help you track exercise intensity. Target heart rate zones are ranges of heart rate that map to levels of intensity. Some wearable devices may come with heart rate zones, which may or may not be right for you. Talk to your healthcare provider about the best targets for you.

What are the recommended guidelines for senior physical activity?

The CDC provides specific guidelines for physical activity aimed at older adults. The guidelines are based on research showing how movement can prevent disease and improve quality of life. These recommendations are designed to be achievable while providing health benefits.

The CDC recommends that adults 65 and older take part in the following each week:

• At least 150 minutes of moderate-intensity aerobic physical activity
• At least 2 days of muscle-strengthening activities
• Activities that include balance training.

Let's break down these guidelines:

Aerobic activity

The CDC suggests doing at least 150 minutes of moderate aerobic exercise every week. This means activities that make you breathe harder, but you can still talk. Examples include:

• Brisk walking
• Chair cardio
• Swimming
• Dance
• Household chores, like vacuuming

Use the talk test

The talk test is a great way to measure how hard you’re working during aerobic activity. It rates your effort based on how hard it is to talk. If you can't speak at all during exercise, you're working too hard. If you can chat as easily as you would over dinner, you might need to increase your effort slightly.

Start small and build up

 If 150 minutes per week doesn’t work for you right now, start smaller and work your way up. The secret to success in physical activity for seniors is to begin at your own pace. If you've been sedentary, even 5 to 10 minutes of daily movement can make a meaningful difference. Your body will respond to movement at any age, and the benefits start right away.

Consistency matters more than intensity when you're beginning. It's better to do 10 minutes of activity every day than to exhaust yourself once a week and then avoid exercise for days.

Strength training

The CDC recommends aiming for at least two days per week of muscle-strengthening activities. If you’re just starting, you can work your way up to 2 days per week. This doesn't mean you need heavy weights or to use equipment. Strength training for seniors can include:

1. Bodyweight exercises, such as bodyweight squats or lunges, or yoga poses that challenge your muscles
2. Exercises with equipment, such as moves that use resistance bands, weights, or household items like water bottles

During strength activities, work your muscles until they feel challenged. RPE is a great way to understand how hard you work during strength training.

Balance training

Balance activities may also play a powerful role in your weekly routine. This may be particularly important if you're already at a higher risk for falls, like if you’ve fallen in the past or use an assistive device like a walker or cane. Balance training boosts strength and coordination among balance systems. It also helps you practice recovering from small balance losses. Examples include:

• Tai Chi
• Strength training
• Dual-task training, or doing a mental and physical task at the same time

Experiment with different types of movement. Try chair exercises, gentle yoga, Tai Chi, dance, and more, and find what resonates with you. 

How do I create a physical activity routine?

Talk to your healthcare provider

Before you start a new routine, talk to your healthcare provider. This is key if you have health conditions or haven't been active for a while. Once you’re cleared, you can start your activity routine.

Add movement to your routine

You don't need formal exercise sessions to meet your activity goals. Look for opportunities throughout your day:

• Take the stairs instead of the elevators when possible
• Park further from store entrances
• Do household chores
• Stretch or walk during TV commercial breaks
• Take phone calls while walking

Don't underestimate daily activities. These all count toward your weekly activity goals and provide real health benefits.

Find what’s fun for you

The best exercise is the one you'll actually do. The biggest barrier to reaping exercise benefits is maintaining a routine. You're more likely to continue with physical activity if you enjoy it. If it feels like a chore, you’re less likely to stick with it.

Look for activities you genuinely enjoy:

• Going on outdoor walks
• Water aerobics or swimming for joint-friendly exercise
• Chair exercises if standing is challenging
• Gardening, which combines movement with outdoor time
• Dancing to your favorite music
• Playing with grandchildren

Over time, your exercise preferences may change. As you get stronger and build endurance, you may want to try new activities. Be open to trying different types of movement and celebrate what your body can do.

Listen to your body

Pay attention to how different activities feel during and after exercise. This will help you understand what physical activity is appropriate for you on a given day. Listen to your body. It might want a gentle walk or stretch. At other times, it could need a more vigorous workout. All these have value in your health journey.

Common conditions and physical activity

Physical activity is a strong tool for managing health issues that often come with age. Learn how movement affects specific conditions to stay active and work with your healthcare team.

Type 2 diabetes and physical activity

If you have Type 2 diabetes, exercise can be a particularly powerful tool to help control blood sugar. But there are some extra considerations to keep in mind:

Watch for warning signs

Consider how high blood sugar affects your response to exercise. Symptoms to watch for include:

• Headache
• Blurred vision
• Increased thirst
• Frequent urination

Your blood sugar levels can help you decide when to exercise safely. Both fasting blood glucose and A1c tests give you useful info. Talk to your doctor about exercise limits that work for your health.

You might be able to do light exercise even with high blood sugar. But this is only safe if:

• Your blood sugar is high, but still in your doctor's safe range
• You feel normal and well
• You have no symptoms, like dizziness or weakness

Always drink plenty of water during and after your workout. This helps your body work better and stay safe. 

Timing your exercise

Studies show that low-intensity aerobic exercise after meals can improve blood sugar control. While current evidence supports 20-45 minutes of aerobic activity within 90 minutes after eating, if this is a new habit for you, we suggest starting with 10-15 minutes of walking after a meal. Again, everyone is different, so if you find that this feels uncomfortable, experiment with other times in your schedule.

Heat safety for diabetes

People managing type 2 diabetes have a higher risk of experiencing problems with heat management, especially when exercising in hot environments. Some symptoms that warrant attention include:

• Rapid heart rate
• Heavy sweating (compared to normal)
• Headache
• Fatigue (compared to normal)
• Dizziness

Even if you don’t have symptoms in the heat, exercise can be harder on your body. Don’t just continue with what you feel like you ‘should’ be doing. Listen to your body and use strategies like the RPE scale to gauge your effort.  

If you suspect that heat problems are an issue for you, try these tips:

• Plan to exercise during cooler times of day
• Choose shaded or air-conditioned locations
• Take more frequent breaks
• Drink enough water before, during, and after exercise
• Talk to your healthcare provider about other strategies based on your specific condition

High blood pressure and physical activity

Physical activity is generally safe and beneficial for blood pressure management. If your blood pressure is very high (over 160/100 mmHg), talk to your doctor before engaging in any new exercise programs.

Blood pressure response during activity

It’s normal for your blood pressure to rise during exercise. If you check your blood pressure at home, don’t panic if you see a high reading during or right after a workout. Your blood pressure should return to lower levels shortly after activity ends, so try to wait at least 30 minutes after exercising to check.  In the long term, regular exercise helps lower your resting blood pressure. 

High-intensity exercise and blood pressure

You can manage high blood pressure through exercises, including walking, swimming, cycling, and dancing. Some very high-intensity exercises require large, sudden increases in effort. Examples include heavy weight lifting and sprinting. If you aren’t used to these exercises, they can cause your blood pressure to spike, which may not be productive if you have high blood pressure. If you want to try a new high-intensity exercise, it’s important to be cautious and talk to your doctor first. They can help you make a safe plan that works for your current condition and helps you progress over time.

Obesity and physical activity

If you're managing obesity, physical activity can play a powerful role with other interventions in managing your overall health. Regular movement reduces your risk of cardiovascular and metabolic diseases while improving physical function.

Adjust your activity goals

Consider adding more physical activity to your routine. This can include various movements during your day, such as gardening or doing chores. If you’re coming from a sedentary background, consider walking or chair cardio. These options may offer moderate to vigorous-intensity exercise. Work your way up to the CDC guidelines: 150-300 minutes of moderate exercise or 75-100 minutes of vigorous activity each week.

Low-impact exercise options

If joint discomfort is a barrier to exercise, consider starting with these low-impact alternatives:

• Swimming or water aerobics
• Cycling or stationary bicycling
• Yoga, Pilates, Tai Chi

Over time, as strength improves and your body adapts in response to exercise, other forms of physical activity may feel more tolerable.

Strength training for weight management

Many people think cardio is the only way to lose weight. But strength training can be just as important. This might seem odd if you want to lose weight. After all, muscle weighs more than fat.

Here's why building muscle helps with weight management:

• More muscle means burning more energy at rest
• Strength training protects your organs from weight-related damage

The goal isn’t just weight loss, it’s about staying healthy. Focus on improving your body composition by increasing muscle mass(how much muscle vs. fat you have), not just lowering the number on the scale. Long-term, strength training can help you move better and feel stronger. 

Takeaway

Physical activity for seniors isn't about being perfect or competing. It's about caring for yourself. When you include regular exercise in your life, you invest in your health, happiness, and independence. Start where you are, be patient with yourself, and celebrate wins along the way.

Learn more about how to build physical activity into your life by meeting with one of Bold's age-friendly providers. Schedule your next appointment today.